The outbreak of the global pandemic had set some serious restrictions on outdoor and (some) indoor activities around the world and including the UK. The limitations set meant a delay in physical participation in sports and other gym activities, which has been quite a challenge for athletes and fitness freaks. Not to mention the bans imposed were also extended to schools, gyms, resorts, and many more public spaces. This led to most individuals being confined to their own homes, encouraging lethargy and lack of physical activity which had also taken a toll on their mental well-being in addition to their physical health.
With the end of lockdown insight and the re-opening of public spaces and gyms, most of us are looking forward to heading back to our usual exercise routines. However, before you hit the gym and resume fitness activities, there are a few things you need to be careful of. Here is how you can start your workout safely after the lockdown is lifted:
Take necessary precautions to prevent injury
Be wise and plan ahead. In case you may encounter an unexpected sports injury and happen to live somewhere in Kent, Canterbury, refer to services that offer physiotherapy in Ashford, Kent. The last thing you would want is a hindrance in your workout especially after a long gap of being away from the gym. Taking the right precautions at the right time should set your fitness path in the right direction. Additionally, you may consider consulting a sports therapist who may help you to prevent injuries from occurring or deteriorating during and post-training.
If you are experiencing muscle spasms, tenderness, stiffness, strains, hamstrings, etc within your body from workouts, getting in touch with physiotherapy may be a good idea to help you achieve your fitness goals in a healthy and sustainable manner.
Set smaller goals
We all have our goals whenever we begin our fitness journey, after all, it is what keeps us motivated throughout the process. However, at times we tend to be a tad bit unrealistic, especially if we’re caught up in the middle of a pandemic and are experiencing several days of inactivity. Therefore when you resume your workout sessions, you may find it a bit more difficult to achieve your goals initially. It will take some time for your body to get familiar with the fitness process before it can start showing any drastic results.
Setting larger goals in a short period is not only unsustainable but can also be demotivating when you won’t be ‘seeing’ any visible results. A better approach is to set smaller goals that will drive you forward to achieve bigger fitness goals. This works for every sort of training, workout, and physical activity. For instance, if you plan on running a marathon, practice by successfully running a 5K or half-marathon before gradually building pace and endurance.
Start off slow and steady
As we mentioned earlier with goals, you need to start off slow in order to see some progress take place. Getting right into high-intensity workouts especially after you have been idle for a significant period can do more damage to your body than good.
You may be tempted to get back in shape in no time and would want your body to perform like it used to before the lockdown. But bear in mind that even if your body had been trained for high-intensity and tough workout routines, getting back to the gym after a long time would mean you need to begin slow. If you try to push things you may end up with an injury that can cause a hindrance in your workout overall. Therefore, engaging in mild and low-intensity exercises within the first few weeks of your fitness journey is the right thing to do.
Light cardio exercises in the first week may be a good option for you (depending on your fitness goals and requirements), and don’t forget to cool down after and warm up before you begin your workout sessions.
Listen to your body
Your body is going to respond differently every day to the sort of exercises that you will do, be sure to keep listening to what it is trying to tell you. Be mindful that there will be peaks and valleys before you get back on track as you try to resume a certain level of activity.
If you are not comfortable with some exercises and/or are experiencing discomfort in an activity or a specific movement, consult an orthopedic doctor immediately or get in touch with Osteopathicare to know more.
Every person will experience unique conditions, from pain and discomfort, to underlying health conditions and limited muscle movement/function, it is important you receive the right diagnosis and treatment for you to continue your fitness journey.
Place emphasis on recovery
Whether it’s after an injury or may even after you have had a tough week working out on full throttle, now is the time for you to recover. If you wish to achieve your desired objective, pay close attention to recovery, as neglecting it can cause troubles for you and may ultimately be a hindrance between you and your fitness goals.
You must take a day or more off depending on the type of workout routine you have. While it is good to exercise, you need to have a day or so for your body to recover fully. If you engage in physical activity for seven days a week, you would not be giving your body a chance to recover from the strains and stresses you put on it. This could ultimately lead to an injury or overuse.
Be sure to keep these few things in mind after you resume your physical fitness journey after the lockdown. Following these tips can lead to a sustainable and effective workout plan that can give you better results. While the lockdown may be over, always be sure to follow COVID-19 prevention measures by keeping distance, sanitizing frequently, and strengthening your immune system.